Lezi zivivinyo eziyi-17 ezingenamthelela ophansi zifanelwe indawo esimisweni sakho sokuzivocavoca ngoba zishisa amakholori futhi zibeka ubunzima obuncane emalungeni nasemisipha.
Ingabe izivivinyo ezinomthelela omncane ziyasebenza ukuze ufinyelele izinjongo zakho zezempilo nokuncipha kwesisindo?
Uma ukhathazekile ngokujima okuqinile, ungakhohliswa igama elithi "ukuzivocavoca okunomphumela ophansi."
Lolu hlobo lokuzivocavoca Ikusiza ukuthi ushise amafutha futhi ulolonge kabusha ukwakheka komzimba wakho ngaphandle kwengcindezi yokunyakaza okunomthelela omkhulu.
Futhi ungakwazi ukuzivocavoca umzimba wakho wonke ngaphandle komqeqeshi womuntu siqu noma imishini yokuzivocavoca eqala namuhla.
Ngaphambi kokuthi udlule kuhlu lwethu lwezivivinyo ezidume kakhulu ezingenamthelela omncane ongazama, kufanele uqale wazi umehluko phakathi kwakho nokusebenza okunomthelela omkhulu.
Okuqukethwe
Kuyini ukuzivocavoca okunomthelela omncane?
Ukuzivocavoca okunomthelela omncane kunciphisa amandla nokucindezeleka okubekwe emisipha namalunga (njengama-hips, amadolo, namaqakala) ngesikhathi sokusebenza..
Lezi zivivinyo zihlose ukugcina unyawo olulodwa luphansi. Ukunyakaza kokugxuma akuvunyelwe.
Ukujima okunomthelela omkhulu kubeka amandla nengcindezi eyengeziwe emisipha namalunga.
Zidinga ukuthi izinyawo zombili ziphakanyiswe phansi ngesikhathi esisodwa. Ezinye izibonelo zokuzivocavoca okunomthelela omkhulu amajekhi e-jumping, i-CrossFit, nokuqeqeshwa kwe-high-intensity interval (HIIT).
Kuyinganekwane ukuthi ukuzivocavoca kwe-cardio okunomthelela omncane noma amandla kudinga umsebenzi omncane.
Uma uzenza kahle, usazoshaya u-40-50% wezinga eliphezulu lenhliziyo yakho nomjuluko.
Awusisebenzisi isiqapha senhliziyo ukuze uyikale? Ngakho-ke kufanele wazi ukuthi kufanele ukwazi ukukhuluma kodwa ube nenkinga yokucula uma wenza izivivinyo.
Lokhu kuvivinya umzimba okunomphumela ophansi indawo emnandi (amandla amancane, ukushaya kwenhliziyo okuphezulu) kuhlanganisa amafutha agciniwe ukuze uthole amandla futhi kukusize wehlise isisindo.
Futhi ukuzivocavoca okungenamthelela ophansi kunenzuzo ekululameni, ikakhulukazi uma ukhetha isimiso sokuzivocavoca esinomthelela ophezulu.
Kunini lapho kufanele ucabangele ukuzivocavoca okungenamthelela ophansi?
Kunezikhathi ezintathu lapho kufanele ukhethe ukujima okunomphumela ophansi kunomsebenzi onomthelela omkhulu:
# 1. Ushintshela ekudleni okune-carb ephansi ye-ketogenic.
Ukushintsha usuka ekudleni okunama-carbohydrate amaningi kungadala ukuthi ube nezimpawu ezinjengomkhuhlane ezaziwa ngokuthi umkhuhlane we-keto.
Ubuhlungu bemisipha, ukungabi namandla, kanye nekhanda elibuhlungu kungakuphatha emasontweni ambalwa okuqala njengoba usondela ku-ketosis.
Esikhundleni sokuthatha kalula futhi uphumule njengoba ubungenza ngomkhuhlane wangempela, kungase kube ukuhlakanipha ukwenza ukuzivocavoca ukuze ukunqoba ukungakhululeki.
Ukuzivocavoca kuzokwenza ukuguqukela ku-ketosis kusheshe, kushise i-glycogen egciniwe ngokushesha, ngakho-ke uzozikhulula kuleyo miphumela emibi ngaphambili.
Shintshanisa izivivinyo zakho ezinamandla kakhulu ngalesi sikhathi ukuze uthole izivivinyo ezinomthelela ophansi.
Bazothola inhliziyo yakho iphampa igazi, okuyindawo lapho izinzuzo zezempilo zokuzivocavoca zivela khona, ngaphandle kokuqeda amandla akho aphansi kakade.
Ungakhathazeki; Lesi sikhathi sokukhipha ubuthi kufanele siqhubeke kuze kube yilapho usungene ngokuphelele ku-ketosis (cishe amasonto amabili kuya kwamathathu).
Uma usukwi-ketosis, uma unquma ukukhulisa amandla akho, khumbula ukuthi lezi ukusebenza okunomthelela ophansi ziyindlela enhle kakhulu yezinsuku zokutakula.
Vele uqiniseke ukuthi awubhekani nanoma yimiphi eminye imibandela kulolu hlu, njengale engezansi.
# 2. Unezinkinga zamahomoni kanye nokungalingani
Kunezici eziningi ezithinta ibhalansi yakho ye-hormonal.
ukudla kwakho, amazinga okucindezeleka, izinga lokulala nendawo ezungezile konke kudlala indima ebalulekile. Kodwa uhlobo lokuzivocavoca kanye nobude besikhathi sokuzivocavoca kungase kube nomthelela ekuphazamisekeni kwama-hormone.
Bheka ukuhlolwa kokuqeqeshwa ngokweqile amasosha omzimba futhi kubangela ukuthi umzimba wakho ukhulule ukukhuphuka kwamahomoni okucindezeleka.
Lokhu kungenzeka uma ubuyela ekuzilolongeni ngemva kwezinyanga ezimbalwa zokuphumula noma uma ungumdlali osezingeni eliphezulu olwela ukuzuza irekhodi lakho elilandelayo lomuntu siqu (PR).
Umzimba wakho nawo ungaba nalokhu kusabela uma ungawuniki ukuphumula okwanele nokululama phakathi kokuzivocavoca.
Engeza lokhu kucindezeleka ngokomzimba ekucindezelekeni osuvele ubhekene nakho futhi uzofaka ingcindezi enkulu emzimbeni wakho.
Lokhu kungaphazamisa ibhalansi yakho yamahomoni futhi kukushiye nezimpawu ezingafuneki njengokukhathala, ukuzizwa ulambile ngaso sonke isikhathi, nokungakwazi ukuncipha.
Ukugwema lokhu, lokhu qaphela nge Izimpawu Eziyi-12 Eziyisixwayiso sokuthi Uziqeqeshe Kakhulu futhi ucabange ukushintshela ekuzilolongeni okunomthelela omncane.
Uzothola zonke izinzuzo zezempilo zokuzivocavoca ngaphandle kokulayisha umzimba wakho kakhulu.
Ingabe usuvele ubhekene nokungalingani kwe-hormonal noma izifo ze-endocrine?
Ezinye izimo ezifana i-polycystic ovary syndrome, sikashukela, i-adrenal, i-hypothalamus noma izinkinga zobuchopho yegilo azwela ngokwedlulele futhi athintwa ukuzivocavoca okunomthelela ophezulu.
Bona ukuthi uzizwa kanjani ngemva kokujima kwakho. Uma ukhathele kakhulu ukuthi ungadla futhi ukhetha ukulala, ukuqeqeshwa kwakho kungase kuqine kakhulu.
Kufanele uzizwe unamandla futhi ngezinye izikhathi ujabule ngemva kokujima ngenxa yokugeleza kwama-endorphin okulethwa ukuzivocavoca.
Ngenhlanhla, kunezivivinyo eziningi ezimangalisayo ezingenamthelela omncane ukuze inhliziyo yakho iphampe ngaphandle kokucindezela amahomoni akho.
# 3. Unesimo esithile noma ubuhlungu obukhona
Njengoba ukuzivocavoca okunomthelela omncane kubeka amandla amancane nokungezwani emisipha namalunga, kuhle kulabo:
- Balimele
- Bahlushwa isifo samathambo noma ubuhlungu bamalunga.
- Bakhuluphele kakhulu noma bakhuluphele kakhulu
Futhi, abesifazane abakhulelwe bangase bafune ukucabangela ukuzivocavoca okunomthelela omncane, ikakhulukazi ngesikhathi sokukhulelwa.
Futhi uma usanda kuqalisa ukuzivocavoca ngemva kokuthatha isikhathi sokuphumula, kungcono uqale kabusha isimiso sakho sokuzivocavoca ngokunyakaza okunomphumela ophansi.
Njengenjwayelo, kungcono kakhulu ukukhuluma nodokotela wakho kuqala, njengoba ezazi izimo zakho ezithile.
Uma usukwazi ukuqhubeka, ungazama zonke izivivinyo zethu esizithandayo ezingenamthelela omncane, ezibalwe ngezansi:
Izivivinyo eziyi-17 ezingcono kakhulu ezingenamthelela ophansi zokwehlisa isisindo
# 1: hamba ngezinyawo noma uhambe ngezinyawo
Ukuhamba ngaphandle noma ku-treadmill kuwumsebenzi olula wokwehlisa isisindo.
Nakuba ungeke ushise ama-calories amaningi ohambeni njengokungathi uyagijima, uhambo lwehora elilodwa lungashisa phakathi kwama-calories angu-200 no-500 ( 1 ).
Ukuze wandise ukushiswa kwekhalori yakho, hamba ukhuphuke imiqansa namagquma (ukuze usebenze ama-glutes akho) futhi uthathe isivinini sakho.
Ukuhamba esihlabathini naseqhweni, noma ukusebenzisa amaphaphu ambalwa, nakho kuzofaka inselele kanye nokushiswa kwekhalori.
#2: bhukuda
Ukubhukuda kuyinto esondele kakhulu kumthelela oyi-zero wokuzivocavoca okunomthelela omncane.
Ungase ungazizwa sengathi wenza okuningi, kodwa umzimba wakho wonke uthola lokho kanye okudingayo.
Ukumelana namanzi kuzokusiza ukuthi ushise ama-calories aphakathi kuka-300 no-500, kuye ngokuthi unesisindo esingakanani nokuthi ubhukuda ngokushesha kangakanani ( 2 ).
# 3: amanzi e-aerobic
Ukwenza ama-aerobics ekugcineni okungashoni kwechibi kunikeza umzimba wakho ukumelana nokusebenza ngokumelene nawo.
Njengokubhukuda, kwenza inhliziyo yakho ishaye ngaphandle kokuklolodela amalunga akho.
Ihora le-aerobics yamanzi lingakhiqiza amakholori angu-200 kuya kwangu-350 ( 3 ).
# 4: umdanso kanye nesinyathelo sokuvivinya umzimba
Amakilasi okudansa njenge-Zumba nezinye izinketho ze-aerobics zesinyathelo esifanayo zithola i-rap embi.
Kodwa isigaba somdanso we-aerobic esinomthelela omncane sizoshisa ama-calories angu-300 kuya kwangu-500 ngehora ( 4 ). Futhi ihora lekilasi le-aerobics elinyakazayo lishisa ngaphezudlwana kuka-400 kuya ku-600+ kilojoule ( 5 ).
Ocwaningweni oluncane olwenziwa, abesifazane abasesigabeni sokudansa kwe-aerobic balahlekelwa isisindo esiningi njengalabo abagijimayo nabahamba ngamabhayisikili ( 6 ). Baphinde bathuthukisa ukwakheka kwemizimba yabo ngendlela efanayo.
Ngakho-ke, uzothola zonke izinzuzo ngaphandle kokucindezela njalo amalunga nemisipha efanayo.
#5: ukugwedla
Ukugwedla, kungakhathaliseki ukuthi kusemshinini wokugwedla omile noma emanzini, kushisa inani elimangalisayo lamakholori futhi kuqinisa umzimba wakho ongaphezulu.
Ngokuya ngesivinini sakho nesisindo sakho, ungasebenzisa amakhalori angama-400 kuye kwangama-600+ ngehora ( 7 ).
Ukugwedla kuhle futhi uma unesikhathi esifushane. Iseshini yemizuzu engama-30 idla cishe ama-calories angama-200 ( 8 ).
Futhi lawa ma-calorie ashiswa ngomzamo olinganiselwe, okufakazela ukuthi akudingeki usebenze kanzima ukuze uzuze ukushiswa kwekhalori ehloniphekile.
# 6: i-kayak
Ihora lokuhamba nge-kayaking lishisa amakholori angama-300 kuye kwangama-400, kuyilapho kuthuthukisa impilo yakho yenhliziyo namandla emisipha ( 9 ).
Okuhle kakhulu nge-kayaking ukuthi kukuphoqa ukuthi uphumele ngaphandle. Ngakho futhi uthola zonke izinzuzo zempilo yengqondo eza ngokuba ngokwemvelo.
Uzoba nokujima okuhle futhi unganciphisa amazinga akho okucindezeleka futhi uthuthukise impilo yakho yengqondo ngokuba ungaphandle nje.
# 7: ukuhamba ngebhayisikili (uhlobo olulungile)
Ikilasi elijwayelekile lokuphotha lingaba namandla kakhulu, kodwa lokho akusho ukuthi awukwazi ukujikeleza ngokulingene njalo.
Inqobo nje uma ulondoloza isivinini esinethezekile, ibhayisikili elimile noma iseshini yomjikelezo ohamba kancane ingabhekwa njengomphumela ophansi.
Ngejubane elimaphakathi, iseshini yokugibela ibhayisikili umile ishisa phakathi kwama-calories angu-400 no-600+ ngehora ( 10 ).
Uma uzwa ubuhlungu obuhlangene ngenkathi ugibele, zama ibhayisikili elihlala phansi ukuze ususe ingcindezi emadolweni akho.
#8: I-TRX
Wake wazibuza ukuthi lawo mabhendi amade aphuzi awayini ejimini yakho noma kumabonakude?
Lawa mabhendi amisiwe aziwa ngokuthi amabhendi e-TRX. Zathuthukiswa owayengumkhuzi weNavy SEAL, uRandy Hetrick ( 11 ).
Uhlangothi olulodwa lwebhande lunamathele entweni engashintshi, njengesihlahla noma uhlaka lwensimbi. Bese ubamba izibambo ngakolunye uhlangothi ukuze wenze izivivinyo zakho.
Ukujima kwe-TRX kunikeza ithoni yomzimba ephelele futhi kubandakanye umnyombo wakho.
Slayida kalula izandla nezinyawo zakho kumaluphu ukuze uthole ukujima komzimba okuphezulu nangaphansi.
Njengoba usebenzisa isisindo somzimba wakho namabhande wokumelana, uzoba nokujima okuyinselele ngaphandle kokuphuma ukuphefumula.
Sebenzisa lo msebenzi olandelayo ukuze ulungiselele i-TRX, njengoba ingase ithuthuke kakhulu uma usaqala.
# 9: ukuqeqeshwa okulula ukumelana
Enye inketho enkulu yokuqeqesha enomthelela omncane ukusebenzisa nje isisindo somzimba wakho noma amabhande okuqeqesha ukuze wengeze ukumelana okulula.
Ungenza ukunyakaza okuningana okuhlukene ukuze udale umjikelezo, ongaphinda uphindwe kabili noma kathathu.
Ukuqeqeshwa kwesekethe okufana nalokhu kungashisa amakholori angama-500 kuye kwangama-700+ ngehora ( 12 ).
# 10: I-Yoga
I-Yoga iwukuzivocavoca umzimba okuphelele.
I-Power yoga kanye nokugeleza kweVinyasa kuhlanganisa ifomu elifanele nomzamo womzimba owandayo. Amanye amakilasi aze engeze ukushisa okuncane ukuze ashise amakhalori futhi enze inhliziyo yakho ishaye ngokushesha.
Ikilasi le-yoga elihamba kancane lesitayela se-Hatha lingakusiza uphumule futhi ushaje kabusha, izinzuzo ezimbili zokulinganisela kwamahomoni nokuncipha kwesisindo.
Amakilasi ahamba kancane ashisa ama-calories angu-240 kuya ku-350 ngehora, kuyilapho ukugeleza kukagesi noma i-Vinyasa ishisa kakhulu ( 13 ).
# 11: oPilates
I-Pilates, ukuzivocavoca okunomthelela omncane owenziwe nguJoseph Pilates, kugxile ekuqiniseni umgogodla wakho ukuze uthuthukise ukuguquguquka nokuma kwakho.
Nakuba izindawo zokuzivocavoca eziningi zinezishintshi nezinye izingcezu zemishini ehlukile, efana nemishini yokuhlukumeza, uzothola izivivinyo eziningi zamata ongayenza ekhaya.
Uma wenza kanjalo, iseshini evamile yehora lonke ingashisa isilinganiso samakholori angu-360 ( 14 ).
# 12: Ibha
Ibha, elinye ikilasi lokuvivinya umzimba elingenamthelela ophansi elithola ukuduma, ligxile ekuthuthukiseni amandla, ukuguquguquka, nokuba bukhali ( 15 ).
Lokhu kwenziwa ngokusebenzisa ukunyakaza okuhlukahlukene kwe-ballet kanye ne-Pilates ephefumulelwe. Ukuzivocavoca kungenziwa endaweni yokuzivocavoca noma ngamakilasi okusakaza ku-inthanethi.
# 13: I-Elliptical
Umshini oyi-elliptical ulingisa isenzo sokushushuluza eqhweni, okuwukuzilolonga okumangalisayo kwe-cardio. Ngena emshinini futhi uzoshisa ama-calories amaningi kunokuhamba ku-treadmill.
Ukusheyizisa izingalo nezinyawo zakho uye emuva naphambili kunikeza ukuvivinya umzimba okuqinile okuphezulu nangaphansi ukuze ushise amakholori angama-500 kuye kwangama-800 ngehora ( 16 ).
# 14: umqansa
Isikhuphuka singaba nomthelela omncane uma senziwa ngendlela efanele. Okufanelekile, akufanele uhambe ngokushesha kakhulu noma isikhathi eside kakhulu ukuze ugcine umthelela uphansi.
Yeka ukusebenzisa umqwali wezitezi uma uzwa ubuhlungu emadolweni akho. Futhi khuluma nodokotela wakho ngaphambi kokuyisebenzisa futhi.
Uzoshisa ama-calories angu-140 kuya kwangaphezu kuka-400 emizuzwini engu-30 endaweni yokugibela izitezi, kuye ngesisindo sakho ( 17 ).
Kuyipheya enhle kakhulu ukubhanqa neseshini yokuqeqeshwa kwesisindo somzimba ophezulu. Uzoba nokujima okuphelele komzimba ogcwele okushisa amakhalori ngaphandle kokuzishisa wena.
# 15: ukukhuphuka kwamatshe
Ukukhuphuka kukuphoqa ukuthi usebenzise umzimba wakho ongaphezulu nophansi ngesikhathi esisodwa.
Manje njengoba izindawo zokuzivocavoca zokugibela amadwala sezivela yonke indawo, asikho isidingo sokuthi uphumele ngaphandle ukuze ujabulele lokhu kuvivinya umzimba okungenamthelela omncane.
# 16: i-skating
I-skating, efana nokuhamba ngebhayisikili, ingaba nomthelela ophansi inqobo nje uma uthatha kalula futhi ujabulele ukugibela.
Iseshini yehora elilodwa ingashisa phakathi kwama-calories angu-200 no-600 futhi nawe uphumele emvelweni, okungathuthukisa impilo yakho yengqondo futhi kunciphise amazinga okucindezeleka ( 18 ).
Kungashiwo okufanayo ngokujima okuzayo okunomphumela omncane.
# 17: Igalofu
Umjikelezo wegalofu uvamise ukuthatha cishe amahora amane. Ngakho-ke ungashisa ama-calories angu-400-600 ngomdlalo ngamunye, futhi lokho uma usebenzisa inqola yegalofu ( 19 ).
Letha izinti zakho futhi uzoshisa ama-calories angama-600 kuye kwayi-1000 umjikelezo ngamunye ( 20 )!
Yenza lokhu futhi uzothola ukujima okuhle ngaphandle kokweqisa.
Zama lezi zivivinyo ezinomthelela ophansi namuhla
Ukuzivocavoca okunomthelela omncane kuzokusiza ulahle amafutha, ushise ama-carbohydrate, futhi ulolonge kabusha ukwakheka komzimba wakho. Futhi uzokwenza ngobuhlungu obuncane bamalunga nemisipha.
Thola ukukhanya okuluhlaza kudokotela wakho ngaphambi kokuqala ukuzivocavoca. Bese uqala ngokuzivocavoca ofuna ukuzama kakhulu (ukukhuphuka amatshe, isibonelo?).
Shintsha izinketho zakho ezinomthelela ophansi njalo nje ukuze uthole inselele entsha nento ethokozisayo ongayibheka phambili.
Manje ngeke ube nenkinga yokuhlala ugqugquzelekile ukuzivocavoca.